Whole Wheat Pasta Bowl (Print Version)

Nutty whole wheat pasta with roasted vegetables and creamy protein sauce for a satisfying meal.

# Components:

→ Pasta

01 - 10.5 oz whole wheat penne or fusilli pasta

→ Roasted Vegetables

02 - 1 small zucchini, diced
03 - 1 red bell pepper, chopped
04 - 1 yellow bell pepper, chopped
05 - 1 red onion, sliced
06 - 7 oz cherry tomatoes, halved
07 - 2 tablespoons olive oil
08 - 1 teaspoon dried Italian herbs
09 - Salt and pepper to taste

→ Protein Sauce

10 - 1 can (14 oz) cannellini beans, drained and rinsed
11 - 0.5 cup low-fat Greek yogurt
12 - 2 tablespoons fresh lemon juice
13 - 1 garlic clove, minced
14 - 2 tablespoons fresh parsley, chopped
15 - 2 tablespoons grated Parmesan cheese, optional
16 - Salt and pepper to taste

→ Garnish

17 - 2 tablespoons toasted pine nuts
18 - Fresh parsley, chopped
19 - Additional Parmesan cheese, optional

# Directions:

01 - Preheat your oven to 425°F.
02 - Arrange zucchini, bell peppers, red onion, and cherry tomatoes on a large baking sheet. Drizzle with olive oil, sprinkle with Italian herbs, salt, and pepper. Toss to coat evenly.
03 - Roast vegetables for 20 to 25 minutes until tender and slightly caramelized, stirring halfway through cooking.
04 - Cook whole wheat pasta in a large pot of salted boiling water according to package directions. Drain, reserving 0.25 cup of the pasta water.
05 - Blend cannellini beans, Greek yogurt, lemon juice, garlic, parsley, Parmesan if using, salt, and pepper in a food processor until smooth and creamy. Add reserved pasta water as needed for desired consistency.
06 - Return drained pasta to the pot. Add roasted vegetables and protein sauce. Toss gently to combine, adding reserved pasta water as needed to achieve proper sauce consistency.
07 - Divide pasta mixture between bowls. Top with toasted pine nuts, fresh parsley, and additional Parmesan if desired. Serve warm.

# Expert Advice:

01 -
  • The creamy bean sauce feels indulgent but sneaks in protein without any heaviness.
  • Roasted vegetables get caramelized edges that make every bite interesting and sweet.
  • Whole wheat pasta actually tastes nutty and satisfying when paired with bold flavors.
  • Everything comes together in under an hour, including cleanup.
02 -
  • Don't overcrowd the baking sheet or the vegetables will steam instead of roast, losing that caramelized sweetness.
  • Always reserve pasta water before draining, it's the magic ingredient that turns a thick sauce into something silky.
  • Blend the bean sauce until completely smooth, any graininess will make it feel less luxurious.
03 -
  • Toast the pine nuts in a dry skillet over medium heat, shaking often, until they smell nutty and turn golden, it only takes a few minutes but transforms their flavor.
  • Use the finest holes on your grater for the Parmesan so it melts seamlessly into the sauce instead of clumping.
  • Taste the sauce before tossing and adjust the lemon juice or salt, it should be bright and well-seasoned from the start.
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